SC916 StairClimber. Assembly Manual PN A. Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute

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3 SC916 StairClimber Assembly Manual Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute PN A

4 Table of Contents Model SC916 Specifications...2 Safety Warnings...3 Safety Warning Labels...4 Before You Start...5 Assembly...6 Contact Information...15 Product Specifications Model SC916 Specifications Dimensions: 27 W x 43 L x 68 H (68 cm x 109 cm x 173cm) Unit Weight: 150 lbs (68 kg) Shipping Package Weight: 178 lbs (81 kg) Workout Area: 50 W x 81 L (127 cm x cm) Power Requirements: 120vac, 50/60 Hz, 1.5 Amp Max user weight: 300lbs (136 kg) 2 Assembly Manual

5 Safety Warnings This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Prior to Using this Equipment, observe the following warnings Read and understand the complete. Read and understand all Warnings on this machine. If this machine is being used in a commercial setting, end users may not have access to this. It is the responsibility of the facility to instruct users as to the proper usage of the equipment, as well as making them aware of potential hazards. Keep children away from this machine. Watch them closely when near the machine. Moving parts that appear dangerous to adults may not appear so to children. Consult a physician before starting an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before using the machine again. Examine this machine for loose parts or signs of wear. Pay special attention to the pedals. Contact Nautilus Customer Service for repair information. Use only genuine StairMaster replacement parts supplied by Nautilus, Inc. Set up and operate your StairClimber on a hard, level surface. Do not wear loose clothing or jewelry while exercising. Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight Stabilize the pedals before stepping on them and use caution when stepping off the machine. Keep at least 19 inches (50 cm) clear area around the machine. This is the recommended safe distance for access and passage around and emergency dismounts from the machine. Warn bystanders to keep a safe distance, at least 3 feet (1 m). Do not allow anyone to touch the operator while the machine is in motion. Do not over exert yourself during exercise. Do not try to exercise with more resistance than you can physically handle. 3 Assembly Manual

6 WARNING: If you have not been exercising regularly consult a physician before starting an exercise program. If you feel any unusual pain, dizziness, or shortness of breath, STOP. Consult a physician. Safety Warning Labels Before using your product: Find and read all warning labels before using your product. Replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at (800) (North America) or (41) (26) (International office). Label 1: Power caution label. Location: Affixed to the lower front of the left side cover (see Figure 1). Caution Label Serial number Figure 1 Label 2: General exercise warning label. Location: Affixed to the mast below the console (see Figure 2). SC916 MANUAL FAT BURNER CALORIE BURNER INTERVALS HR ZONE MORE TRAINER WORKOUTS STOP STOP STOP QUICK START STOP STOP Warning Labels Figure 2 4 Assembly Manual

7 Before You Start Locate the area where you will assemble and use your StairMaster Commercial Series SC916 StairClimber. We recommend you install it on a hard, level surface. Allow an assembly area of at least 36 (0.91 m) on each side and behind the machine. You can put the rear of the machine closer to the wall during use. Basic Assembly Follow these basic assembly tips when putting together your machine: 1. Collect all the pieces needed for each step before assembling. 2. Read through and understand the instructions before assembly. 3. Use a combination wrench when tightening a locknut on a bolt. Put the locknut tightly in the wrench and make sure it connects all the way. 4. Turn all bolts and locknuts to the right to tighten, and the left to loosen. 5. Lightly and carefully lift pieces when attaching. Look through the bolt holes to help guide bolts through the holes. 6. Two people are recommended to assemble this machine. 5 Assembly Manual

8 Assembly Step 1: Removing Box Tools 1-1 Use the box knife to cut and remove the plastic banding straps from around the pallet and carton (see Figure 1). Use extreme Caution when using shears or a razor knife. Always cut away from the body to avoid cutting yourself. 1-2 Use claw hammer to remove staples from the bottom of the carton. 1-3 Carefully lift the outer carton up and over the SC916 (see Figure 2). Figure 1 Step 2: Removing Handrails 2-1 Grasp the exposed end of the SC916 handrail. Lift upward and remove the cardboard support. 2-2 With both hands, carefully lift the handrail and remove from the box (see Figure 3). 2-3 Repeat the process to remove the handrail from the other side. Figure 2 Figure 3 6 Assembly Manual

9 Assembly Step 3: Removing Console/Upper Mast Tools 3-1 Using the box knife, open the top of the box holding the Console/Upper mast weldment (see Figure 4). 3-2 Bend the box center flap inward. Carefully lift the console/upper mast weldment out of the box and place to the side (see Figure 5). Figure 4 Figure 5 7 Assembly Manual

10 Assembly Step 4: Removing the Main SC916 Body 4-1 Pull the lower body of the SC916 forward, and with the assistance of another person lift the machine off the shipping pallet and on to the floor (see Figure 6). Step 5: Removing Covers Tools 5-1 Remove the 6 Phillips screws from the Mid-cover, and place to the side (see Figure 7). 5-2 Remove the 6 Phillips screws attaching the right and left side covers and place to the side (see Figure 8). Figure 6 NOTE: 5 phillips screws are on the left side and 1 screw on the right side. Figure 7 8 Assembly Manual Figure 8

11 Assembly Step 6: Removing Console Tools 6-1 Remove the 4 Phillips screws attaching the SC916 Console to the upper mast weldment previously placed to the side in Step 3 (see Figures 9 and 10). 6-2 Remove CHR and J6 Polar HR cables from the back of the console connected to the PC board (see Figure 11). NOTE: After removing the 2 cables from the PC board, secure the cables to the console plate to keep the cables from falling into the mast. 6-3 Set the console and the 4 screws to the side. Figure 9 Figure 10 J6 Polar HR 20 Pin Connector 9 Assembly Manual Contact Heart Rate (CHR) Figure 11

12 Step 7: Routing Main Cables 7-1 Route the Main cable located at the top of the lower mast through the bottom of the upper mast weldment and exit out the console plate (see Figure 12). Top of Upper Mast 7-2 Secure the Main cable with the CHR and Polar cables to the console plate. Step 8: Attaching Masts, Upper and Lower Tools wrench or socket 8-1 Secure the upper mast weldment to the lower main body utilizing the 4 supplied bolts, lock washers, and (see Figure 13 and 14). Figure 12 Figure Assembly Manual Figure 14

13 Assembly Step 9: Attaching handrails Tools NOTE: This Step requires 2 people to complete Steps 9-1 through With the assistance of another person, tip the SC916 forward and hold in place while completing Steps 9-2 throught Remove the 2 rear leg levelers (see Figure 15). 9-3 Take hold of one of the handrails and slide the upper end into the lower part of the handlebar weldment and line up the screw holes (see Figure 16). 9-4 Loosely attach the supplied Hex screw to the upper handrail/handlebar weldment junction using the 9-5 Position the lower end of the handrail over the rear leg weldment, then pulling the handrail towards you secure it into position with 2 Hex screws using the 9-6 Tighten the Hex screw in Step Repeat Steps 9-1 through 9-6 on the opposite side. Figure 15 Screw Hole Screw Hole Figure 16 Figure Assembly Manual Figure 18

14 Assembly Step 10: Replacing the Leg Levelers 10-1 Replace the 2 leg levelers previously removed in Step 9 and 2 lock washers (see Figure 19) Return the SC916 to its upright position. Step 11: Attaching the Console Tools 11-1 Grasp the SC916 console and connect the CHR cable from the upper mast weldment to P3 on the PC board (see Figure 20) Connect the telemetry Heart Rate cable from the mast to J6 (Polar HR) connector on the PC board (see Figure 20) Connect the Main cable from the mast to the 20-pin connector on the PC board (see Figures 20) Secure the console with the 4 Phillips screws remove previously (see Figure 21). Step 12: Attaching the Covers Figure 19 J6 Polar HR 20 Pin Connector Contact Heart Rate (CHR) Figure 20 Tools 12-1 Reattach the left and right side covers using the phillips screws removed in Step Reattach the mid cover using the phillips screws removed in Step 5. NOTE: If installing the optional NV915 television, refer to the M-series Installation Manual at this time. Figure Assembly Manual

15 Assembly Step 13: Final Check Failure to visually check and test assembly before use can cause damage to the equipment. It can also cause serious injury to users and bystanders Tighten all hardware Read all warnings on machine. Refer to the for: 13 Assembly Manual

16 Contact Information UNITED STATES OFFICES TECHNICAL/CUSTOMER SERVICE Phone: 800-NAUTILUS ( ) Fax: (877) CORPORATE HEADQUARTERS Nautilus, Inc. World Headquarters SE Nautilus Drive Vancouver, Washington, USA Phone: (800) NAUTILUS (800) INTERNATIONAL OFFICES For technical assistance and a list of distributors in your area, please call or fax one of the following numbers. INTERNATIONAL CUSTOMER SERVICE Nautilus International S.A. Rue Jean Prouvé 1762 Givisiez / Switzerland Tel: Fax: technics@nautilus.com GERMANY and AUSTRIA Nautilus Deutschland GmbH Albin-Köbis-Str Köln Tel: Fax: ITALY Nautilus Italy S.r.l., Via della Mercanzia, Funo di Argelato - Bologna Tel: Fax: SWITZERLAND Nautilus Switzerland SA Rue Jean-Prouvé 6 CH-1762 Givisiez Tel: Fax: Please supply the serial number of your machine and the date of purchase when you call Nautilus. Use the space in the boxes below to write down this information. To find the serial number on your machine, refer to the Safety Warning Label information page. Dial the number of the office close to you. Serial Number Date of Purchase UNITED KINGDOM Nautilus UK Ltd 4 Vincent Avenue Crownhill, Milton Keynes, Bucks, MK8 0AB Tel: Fax: CHINA Nautilus (Shanghai) Fitness Co., Ltd. 7A No.728, Yan an Road (West) Shanghai, China Tel: Fax: Assembly Manual

17 2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Bowflex, Bowflex Logo, StairMaster, StairMaster Logo, Universal and Nautilus Institute are either registered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, SE Nautilus Drive, Vancouver, WA NAUTILUS Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute

18 SC916 StairClimber Nautilus Bowflex Schwinn Fitness StairMaster Universal Nautilus Institute A STM_SC916 _OM_RevA_021208_Print.indd 1 2/12/2008 7:57:03 AM

19 Introduction Thank you for purchasing the StairMaster Commercial Series SC916 StairClimber a brand of Nautilus, Inc. For more than 30 years Nautilus, Inc. has been producing the world s finest fitness equipment used in health clubs and homes around the globe. We hope this product exceeds your expectations and proves to be a valuable tool. Please carefully read through this manual to familiarize yourself with the operation of your new SC916 StairClimber. Doing so will help to insure that you get the most out of your SC916 StairClimber, enjoying safe and effective workouts in the many miles ahead. Nautilus, Inc. World Headquarters SE Nautilus Drive Vancouver, WA (800) NAUTILUS ( ) nautilus.com 2 STM_SC916 _OM_RevA_021208_Print.indd 2 2/12/2008 7:57:04 AM

20 Table of Contents Product Specifications... 4 Safety Warnings & Labels... 5 Getting Started... 7 Guidelines for Getting Off and On the StairClimber... Operations... Display Definitions and Functions... 8 Key Functions Programs Workout Program Keypad Quick Start Program Manual Program Fat Burner Program Calorie Burner Program Intervals Program Heart Rate Zone Trainer Program Nautilus Fit Test Program Calorie Goal HR Intervals Program Random Play Program Custom Intervals Program CPAT Program Workout Program Options Heart Rate Monitoring Telemetry Heart Rate Maintaining the Transmitter Belt Contact Heart Rate Heart Rate Priority Console Codes Default and Custom Codes Machine Status Codes Diagnostic Codes Configuration Codes Maintenance Moving Your Machine Schedule Checking the Battery Charge Recharging the Battery Backup Battery Disposal & Recycling Warranty Information Contacting Nautilus, Inc STM_SC916 _OM_RevA_021208_Print.indd 3 2/12/2008 7:57:04 AM

21 Product Specifications Model SC916 Dimensions: 27 W x 43 L x 68 H (68 cm x 109 cm x 173cm) Unit Weight: 150 lbs (68 kg) Shipping Package Weight: 178 lbs (81 kg) Workout Area: 50 W x 81 L (127 cm x cm) Input Power Rating: 9V DC 1.00 Amps External Power Adapter Ratings: USA & Canada, 120V 60 Hz input, 9V DC 1.5 A output Japan, 100V Hz input, 1.5 A output International (EU & Australia/New Zealand), 230V (or V) 50 Hz input, 9V DC 1.0 A output Max user weight: 300lbs (136 kg) 4 STM_SC916 _OM_RevA_021208_Print.indd 4 2/12/2008 7:57:04 AM

22 Safety Warnings This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: Read and understand the complete Owner's Manual. Read and understand all Warnings on this machine. If this machine is being used in a commercial setting, end users may not have access to this. It is the responsibility of the facility to instruct users as to the proper usage of the equipment, as well as making them aware of potential hazards. Keep children away from this machine. Watch them closely when near the machine. Moving parts that appear dangerous to adults may not appear so to children. Consult a physician before starting an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before using the machine again. Examine this machine for loose parts or signs of wear. Pay special attention to the pedals. Contact Nautilus Customer Service for repair information. Use only genuine StairMaster replacement parts supplied by Nautilus, Inc. Set up and operate your StairClimber on a hard, level surface. Do not wear loose clothing or jewelry while exercising. Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight Stabilize the pedals before stepping on them and use caution when stepping off the machine. Keep at least 19 inches (50 cm) clear area around the machine. This is the recommended safe distance for access and passage around and emergency dismounts from the machine. Warn bystanders to keep a safe distance, at least 3 feet (1 m). Do not allow anyone to touch the operator while the machine is in motion. Do not over exert yourself during exercise. Do not try to exercise with more resistance than you can physically handle. 5 STM_SC916 _OM_RevA_021208_Print.indd 5 2/12/2008 7:57:04 AM

23 before using your product: Find and read all warning labels located on the StairMaster Commercial Series SC916 StairClimber, prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at (800) (North America) or (41) (26) (International office). Label 1: Safety Warning Labels General warning label. Location: Affixed to the lower front of the left side cover (see Figure 1). Warning Label Serial number Figure 1 Label 2: General exercise warning label. Location: Affixed to the mast below the console (see Figure 2). SC MANUAL FAT BURNER CALORIE BURNER INTERVALS HR ZONE TRAINER MORE WORKOUTS STOP CLEAR ENTER QUICK START DISPLAY LOCK/UNLOCK LEVEL Warning Label Figure 2 6 STM_SC916 _OM_RevA_021208_Print.indd 6 2/12/2008 7:57:05 AM

24 Getting Started Note: Throughout this manual, all references to the left or right side and to the front or back, are made as if you were on the machine, ready to exercise. Guidelines for Getting On and Off the SC916 StairClimber Instruct each user in the following guidelines for getting on and off the StairClimber. To avoid injury, please carefully follow the instructions. 1. You should see the SELECT WORKOUT message on the display. 2. Select the MANUAL exercise program so you can control the pace of your first workout and get used to the exercise motion. Press [MANUAL] and then press [ENTER]. 3. The console will prompt you to enter your body weight. Enter your weight in pounds (or kilograms if the console is set to metric units). Correct entry errors by pressing [CLEAR] before you press [ENTER]. 4. The console will prompt you to enter your step rate. Enter your desired step rate from 24 (very easy) to 162 (extremely hard). First time users may want to select a low step rate, for example, 24. Correct entry errors by pressing [CLEAR] before you press [ENTER]. 5. The console will prompt you to enter the workout time in one-minute increments between 5 and 99 minutes. Press [1], [0], [ENTER] to exercise for ten minutes. After time is entered, the console will display ENJOY WORKOUT and your program will begin. If you do not start exercising within 30 seconds, the console will return to the start screen and shut down. 6. Begin pedaling so the pedals do not hit the ground during the workout. When you begin to exercise, the MANUAL program starts at the level you selected during data entry. 7. As you become comfortable with the exercise motion, press [LEVEL: ] and [LEVEL: ] to adjust the step rate. 8. Relax while exercising. 9. Before stepping off the StairClimber, stop and let the pedals slowly bring you to the floor. Use the Side rails for support and lift one foot slowly until the pedal arm contacts the upper stop. Place that foot on the floor. Repeat for the other foot. Do not let the pedals slam into the upper stops, since this may cause unnecessary wear and tear. 7 STM_SC916 _OM_RevA_021208_Print.indd 7 2/12/2008 7:57:05 AM

25 Operation Understanding the Display and Controls The SC916 console is a computerized panel used to operate the SC916 StairClimber, display workout data and operational status. Take time to read through and familiarize yourself with the operation of the SC916 StairClimber, and the location of all keys, to take full advantage of all of your machine s workout options. SC MANUAL FAT BURNER CALORIE BURNER INTERVALS HR ZONE TRAINER MORE WORKOUTS QUICK START DISPLAY LOCK/UNLOCK STOP LEVEL CLEAR ENTER Display Definitions and Functions Computer Display and Functions: TIME The selected workout time is displayed in the upper left section of the upper display window. In most of the workouts, the timer will count down, in minutes and seconds, until the workout is finished or stopped. If (0) is entered in the (MANUAL) or (HR ZONE TRAINER) workout, the timer will count up. INTERVAL TIMER The interval timer is displayed in the lower display, upper left corner. The interval timer counts down the remaining time within each interval. 8 STM_SC916 _OM_RevA_021208_Print.indd 8 2/12/2008 7:57:05 AM

26 STEP RATE Operation Pressing the key increases the workload intensity and pressing the key decreases the workload intensity. User should consult a physician to determine an appropriate Target Heart Rate (THR) in which to exercise, based on age, weight and physical condition. While Nautilus provides some THR ranges, these are only approximations and should not be viewed as a medical recommendation. HEART RATE Current Heart Rate (HR), in Beats Per Minute (BPM), is displayed next to the heart icon on the lower display. Percentage of Maximum HR - An approximation of maximal HR is calculated based on the latest American College of Sports Medicine predictive equation as follows: Max Heart Rate = 215 (Age *.75) Percentage of maximum HR will only be shown in HRC programs. Example: For a person 40 years of age, max HR is estimated as (215 (40 (age) *.75) = BPM would be the approximate maximum HR for a 40-year-old user. If the user works out at 140 BPM, then 76% (140 / 185 = 76%) will be displayed in the upper left corner of the lower display area. This means that the 40-year-old user working at 140 BPM is at 76% of their maximum HR. (See the Heart Training programs for more information.) DISTANCE CALORIES Provides a cumulative total of the equivalent distance, in miles (or kilometers if your display is set to metric units), you have traveled. Provides a current total of the number of calories burned during a workout. Note: This number is only an approximation as a user s caloric expenditure will vary significantly based on a person s age, gender, weight and metabolism. CALORIES/HOUR Provides the rate at which calories are burned per hour at the current resistance level and steps per minute. SPEED Displays the step rate in steps per minute (SPM). 9 STM_SC916 _OM_RevA_021208_Print.indd 9 2/12/2008 7:57:05 AM

27 Operation WATTS METs During a workout, this statistic displays the power output at the current RPM and intensity level, displayed in watts (746 watts = 1 hp). MET (multiple of the resting metabolic rate) indicates the relative energy cost of exercise. While you are sitting quietly, your body consumes oxygen at the rate of 1 MET or about 3.5 milliliters per kilogram of body mass per minute. When you exercise, your body needs more oxygen in order to function. For example, exercising at 10 METs requires ten times the resting rate of oxygen consumption, or about 35 milliliters per kilogram per minute. During a workout, the display shows the current MET level. During the workout summary, the average MET level is displayed. During your workout, keeping track of the METs will show you how hard you are working the higher the MET level, the harder you are working. WORKOUT PROFILE The dot-matrix area of the display shows the actual course profile of the selected exercise program. The taller the column, the higher the step rate and/or METs for that interval. The flashing column shows your current interval. KEY FUNCTIONS Display LOCK / UNLOCK - Statistics Key During the exercise program, the Display LOCK / UNLOCK key is used to track workout statistics which are shown in the text line of the display window. When a workout is started, the display is in an unlocked mode and the various exercise statistics will scroll in order. Press the [DISPLAY] key once to turn off the scan feature and show the current statistic in the display window. Press the [DISPLAY] key a second time and the scan feature will turn back on to scroll through the different statistics. When in the Display Unlock mode, the console will cycle through the following statistics in order: Miles, Calories/Hour, Steps/Min, Floors, Watts, METs. At the completion of a workout, the statistic averages are calculated based on the accumulation of data during the workout program. 10 STM_SC916 _OM_RevA_021208_Print.indd 10 2/12/2008 7:57:05 AM

28 Operation QUICK START KEY The Quick Start Key provides an immediate start to a workout session without having to provide any user information. LEVEL (STEP RATE) The exercise Step Rate may be changed at any time during UP & DOWN KEYS a workout. Pressing the key increases the step rate and pressing the key decreases the step rate. After the first press of a Level key, the text line will show the target step rate. Further presses will increase or decrease the step rate. STOP KEY Press the STOP Key any time you want to pause the workout program for up to 2 minutes. Press the STOP Key a second time, and the workout statistics will be displayed, then the console will return to the SELECT WORKOUT prompt. NUMERIC KEYPAD The numeric keypad is located on the right side of the (0-9) console. During program setup, this keypad allows you to quickly enter requested information such as Time, Age, Intensity Level, Weight and HR. Enter : The ENTER Key confirms workout selections and stores the information used by the console to calculate workout statistics. Clear: During data entry, the CLEAR Key erases information from the console memory and backs up to the previous data entry prompt. 11 STM_SC916 _OM_RevA_021208_Print.indd 11 2/12/2008 7:57:05 AM

29 Operation programs The StairMaster Commercial Series SC916 StairClimber has a wide variety of programming options with a great amount of flexibility to allow anyone of any fitness level to use. SC MANUAL FAT BURNER CALORIE BURNER INTERVALS HR ZONE TRAINER MORE WORKOUTS STOP STOP STOP QUICK START STOP STOP Workout Program Keypad The workout program keypad is located to the left of the display. There are six workout program keys, including a More Workouts key with multiple advanced program options. While the console is in the SELECT WORKOUT mode, press one of the exercise program keys to preview the desired workout. After selecting the desired workout, simply follow the prompts to enter the required user data for that program. When entering data, the user can select the standard default values by pressing [ENTER] at the display prompt without first typing data. This will set up the console with the following default data: 12 STM_SC916 _OM_RevA_021208_Print.indd 12 2/12/2008 7:57:05 AM

30 Operation Step Rate: 41 CHR Percent: 70 Weight: 175 lbs. (80 kg) Intensity Level: 3 Age: (HR Zone Trainer program only) 40 years Workout Time: The default time in the programmed workouts and Quick Start is 20 minutes. The Manual and HR Zone Trainer programs do not have a specified default time. In this program, the console timer will count up to the maximum time of 99 minutes. Once you have selected a program, follow the console prompts. ENTER WEIGHT: Type in your body weight in pounds (or kilograms if your console is set to metric units). ENTER STEP RATE: Type in your desired step rate. The StairClimber has a step rate range of 24 to 162. ENTER TIME 5-99: Select the workout duration in one minute increments from 5 to STM_SC916 _OM_RevA_021208_Print.indd 13 2/12/2008 7:57:06 AM

31 Operation The Quick Start Program Provides an immediate start, without having to enter any user information. This program uses the standard default settings to calculate calories burned during a workout session. To use the Quick Start program: 1. Press the [QUICK START] key. A message, ENJOY WORKOUT is displayed, the workout begins with exercise statistics accumulating. 2. During the workout: The step rate may be changed at any time during the workout by pressing the [Level: UP] key to increase the step rate, or the [Level: DOWN] key to decrease the step rate. Any changes to the step rate will be displayed in the current flashing column. The new step rate will continue through the rest of the workout until changed using the Level keys. 3. Press [STOP] to pause the workout. Press [STOP] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the SELECT WORKOUT message. CALORIES BURNED: Your weight and step rate are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. The Manual Program The Manual Program allows you to control the step rate of the SC916 StairClimber during the workout, while accurately calculating exercise statistics based on your weight. The default step rate is 41 unless changed during the data entry mode. The workout profile in the display window is divided into 30 equal intervals within the selected workout time. The profile is based on the MET level, with every 1 MET equating to one vertical bar. MET level is based on a combination of step rate and time. To use the Manual program: 1. Press the [MANUAL] key. The message, MANUAL WORKOUT will be displayed in the text line and the workout profile displayed in the lower display. Press [ENTER] to accept. 14 STM_SC916 _OM_RevA_021208_Print.indd 14 2/12/2008 7:57:06 AM

32 Operation 2. The console will display ENTER WEIGHT - LBS (or ENTER WEIGHT - KG if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. NOTE: Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 3. The console will display STEP RATE. Enter the desired step rate using the numeric keypad (24-162) and press [ENTER]. Or, press [ENTER] to accept the default value. 4. Next, the console will display ENTER TIME Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time. If you press [0], then the timer will count-up from 0:00 to the maximum time of 99: The console will display ENJOY WORKOUT and the timer will begin. The step rate may be changed at any time during the workout by pressing the [Level: UP] key to increase the step rate, or the [Level: DOWN] key to decrease the step rate. Any changes to the step rate will be displayed in the current flashing column. The new step rate will continue through the rest of the workout until changed using the Level keys. 6. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the SELECT WORKOUT message. The Fat Burner Program The Fat Burner program is a 30-interval workout designed with moderate changes in intensity level designed to stimulate fat store assimilation for users on a weight control program. The profile in the center display indicates relative intensity. Any changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout. 15 STM_SC916 _OM_RevA_021208_Print.indd 15 2/12/2008 7:57:06 AM

33 To use the Fat Burner program: Operation 1. Press the [FAT BURNER] key. The message, FAT BURNER, will be displayed on the text line with the workout profile displayed in the lower display. Press [ENTER] to accept. 2. The console will display ENTER WEIGHT - LBS (or ENTER WEIGHT - KG if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 3. The console will display ENTER LEVEL Enter the desired intensity level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. 4. Next, the console will display ENTER TIME Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time. 5. The console will display ENJOY WORKOUT and the timer will begin. The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to decrease the resistance, or the [Level: DOWN] key to increase the resistance. Any changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout. 6. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the SELECT WORKOUT message. CALORIES BURNED: Your weight and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 16 STM_SC916 _OM_RevA_021208_Print.indd 16 2/12/2008 7:57:06 AM

34 The Calorie Burner Program The Calorie Burner program is a 30 interval workout designed for users wanting to increase their aerobic capacity. The changes of the intensity in the program are greater than the changes in the Fat Burner program, and are designed specifically to tax the cardiorespiratory system. The profile in the center display indicates relative intensity. Any changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout. To use the Calorie Burner program: Operation 1. Press the [CALORIE BURNER] key. The message, CALORIE BURNER, will be displayed on the text line with the workout profile displayed in the lower display. Press [ENTER] to accept. 2. The console will display ENTER WEIGHT - LBS (or ENTER WEIGHT - KG if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 3. The console will display ENTER LEVEL Enter the desired intensity level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. 4. Next, the console will display ENTER TIME Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time. 5. The console will display ENJOY WORKOUT and the timer will begin. The intensity level may be changed at any time during the workout by pressing the [Level: UP] key to decrease the resistance, or the [Level: DOWN] key to increase the resistance. Any changes to the intensity level will not change the look of the remaining profile; however, the new intensity level will continue through the rest of the workout. 6. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the SELECT WORKOUT message. 17 STM_SC916 _OM_RevA_021208_Print.indd 17 2/12/2008 7:57:06 AM

35 The Intervals Program The Intervals program is an interval workout containing 8 alternating rest intervals with 7 exercise intervals. An interval cycle consists of a work phase and a rest phase. You may scale the rest intensity level and the work intensity level independently which will be saved for the remainder of the workout. To use the Intervals program: Operation 1. Press the [INTERVALS] key. The message, INTERVALS, will be displayed on the text line with the workout profile displayed in the lower display. Press [ENTER] to accept. 2. The console will display ENTER WEIGHT - LBS (or ENTER WEIGHT - KG if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 3. The console will display ENTER WORK RATE. Enter the desired work rate level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. 4. The console will display ENTER REST RATE. Enter the desired rest rate level using the numeric keypad and press (ENTER). Or, press (ENTER) to accept the default value. 5. Next, the console will display ENTER TIME Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time. 6. The console will display ENJOY WORKOUT and the timer will begin. The rate level may be changed at any time during the workout by pressing the [Level: UP] key to decrease the resistance, or the [Level: DOWN] key to increase the resistance. Any changes to the rate level will only change the level in the current rest or work phase. 18 STM_SC916 _OM_RevA_021208_Print.indd 18 2/12/2008 7:57:06 AM

36 To change the rate level of the work phase, you must change the intensity level during a work phase. To change the rate level of the rest phase, you must change the rate level during a rest phase. Changing the rate level will not change the look of the remaining profile; however, the new intensity rate will continue through the rest of the workout. 7. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the SELECT WORKOUT message. Heart Rate (HR) Zone Trainer Program The HR Zone Trainer program allows you to exercise at a selected THR by automatically varying the intensity level (resistance) during the workout. The default THR is equal to 70% of your maximum HR which is calculated by the following equation: Max HR = 215 (Age *.75). Target HR = Max HR *.7 To choose a different THR (between 100 and 180 beats per minute) at any time during the workout, use the numeric keypad to enter the new THR, followed by the [ENTER] key. To use the HR Zone Trainer program: Operation 1. For best results, use a telemetry HR chest belt. However, you can also use the contact HR grips located just below the console on the handlebars. If you are using the telemetry HR method, put the chest strap on. Remember to wet the electrodes underneath the chest strap. The console must detect a HR signal to allow selection of the HR Zone Trainer program. If you will be using contact HR, then place your hands on the contact HR grips below the console on the handlebars. 2. Press the [HR ZONE TRAINER] key. The message, HR ZONE TRAINER, will be displayed on the text line with the workout profile in the lower display. Press [ENTER] to accept. 3. The console will then display Checking for HR. Need HR belt or Hold HR sensors. When the console detects a valid signal it will then proceed to the next step. 19 STM_SC916 _OM_RevA_021208_Print.indd 19 2/12/2008 7:57:06 AM

37 Operation 4. The console will display ENTER WEIGHT - LBS (or ENTER WEIGHT - KG if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 5. The console will display ENTER AGE Enter your age using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value of 40 years old. 6. The console will display TARGET HR. A suggested THR will be displayed, based on your the numeric keypad and then press [ENTER]. Or, press [ENTER] to accept the default value. 7. The console will display ENTER TIME Enter the desired time and press [ENTER]. Or, press [ENTER] to accept the default value. 8. The console will display ENJOY WORKOUT and the timer will begin. The following messages may be displayed during a workout: CHECK HR BELT HOLD HR SENSORS HR BELT NEEDED HR MODE DISABLED Indicates that the telemetry HR signal has been missing for the last 30 seconds. Indicates that the contact HR signal has been missing for the last 30 seconds. No telemetry belt signal has been sensed during the initial setup time. No HR signal is allowed due to the set up option that was chosen. HR monitoring is not possible. To change HR option, refer to the HR Priority section of this manual. 9. Press [STOP] to pause the workout. Press [Stop] again to end the workout. The workout statistics will be displayed, and then the console will revert back to the SELECT WORKOUT message. CALORIES BURNED - Your weight and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 20 STM_SC916 _OM_RevA_021208_Print.indd 20 2/12/2008 7:57:06 AM

38 Operation Target Heart Rate The THR selected by the console is based on age, and is equal to 70% of your maximum HR which is calculated by the following equation: Max HR = 215 (Age *.75) Target HR = Max HR *.7 If desired, change the THR at this point by using the numeric keypad to enter the new THR, and then press [ENTER]. During a workout, change to a new THR that is between 100 and 180 beats per minute at any time by using the numeric keypad to enter the new THR, and then pressing (ENTER). The intensity level will change automatically to achieve the new THR. More Workouts Press the More Workouts key for several advanced program options outlined below. Press the LEVEL UP or DOWN keys to scroll through the MORE WORKOUTS program options. Press ENTER when desired program is displayed. The Nautilus Fit Test Program Understanding Sub-maximal Exercise Testing Before using the StairMaster SC916 StairClimber for sub-maximal exercise testing, it should be noted that all sub-maximal tests make several assumptions: That a steady-state HR is obtained for each exercise workload. That a linear relationship exists between HR, oxygen uptake and workload. That the maximal HR for a given age is uniform. That the mechanical efficiency of the physical activity performed (i.e. oxygen uptake at a given workload) is the same for everyone. It should be kept in mind that any one or all of the above mentioned assumptions may not be met during a sub-maximal exercise test. If for any reason one of the assumptions is not met, then errors in predicting VO2 MAX (Maximum volume of oxygen consumed per unit of time)will occur. Unfortunately, it is often quite difficult to meet all of the requirements for the four listed assumptions. For example, exercising at a given workload for only a few minutes can involve an insufficient amount of time for many individuals to achieve a true steady-state. To ensure that a steady-state has been achieved, the HR 21 STM_SC916 _OM_RevA_021208_Print.indd 21 2/12/2008 7:57:06 AM

39 Operation should be measured after two minutes of exercise at a given workload and again after the third minute of exercise at that workload. These two HR s should then be compared. If a difference of more than five beats per minute between the two is found, the subject should continue to exercise at one-minute intervals at the same workload until two successive HR s differ by less than five beats per minute. It is also important that the sub-maximal HR obtained be between 115 and 150 BPM, because it is within this HR range that a linear relationship tends to exist between HR and oxygen uptake or workload for most adults. When the HR is less than 115, many external factors (e.g. talking, laughing, apprehension, etc.) can greatly influence HR. Once the HR reaches a level between 115 and 150, external factors no longer influence HR, and a linear relationship exists. As the HR rises above 150, the HR/oxygen uptake relationship becomes curvilinear. The third assumption involves maximal HR. Maximal HR is the greatest HR that can be measured when an individual is exercising to the point of volitional fatigue (i.e. exhaustion) during a graded exercise test. The SC916 StairClimber uses the most current published equation developed to estimate the average maximal HR as follows: Max Heart Rate = 215 (Age *.75) Maximal HR can, however, vary greatly among different individuals of the same age. One standard deviation is ±12 BPM, which means that two-thirds of the population varies an average of plus or minus 12 heart beats from the average given by a prediction equation. If an individual s age-predicted maximal HR is higher than that person s true maximal HR, then his/her estimated VO2 MAX will be an overestimation of the correct or actual value. The final assumption addresses the issue of mechanical efficiency. Oxygen uptake at any given work rate can vary by approximately 15% between different individuals. Therefore, individuals vary in the amount of oxygen they require to perform a certain exercise workload. Some individuals are more efficient at performing a given task than others. As a result, the average oxygen consumption associated with a given workload may vary significantly from one person to another. Thus, VO2 MAX predicted by sub-maximal exercise tests tends to be overestimated for those who are mechanically efficient and underestimated for those who are inefficient. The point to remember is that sub-maximal exercise testing, though not as precise 22 STM_SC916 _OM_RevA_021208_Print.indd 22 2/12/2008 7:57:06 AM

40 Operation as maximal exercise testing, is not without advantages. For example, the results of such testing can provide a fairly accurate reflection of an individual s fitness status without the cost, risk, effort (on the part of the subject) and time involved in max testing. If an individual is given repeated sub-maximal exercise tests and that person s HR response to a fixed workload is found to decrease over time, it is reasonably safe to conclude that the individual has made improvements in aerobic (cardiorespiratory) fitness, irrespective of the accuracy of the VO2 MAX prediction. Pretest Screening Prior to any exercise test (maximal or sub-maximal), participants should complete a brief health/medical questionnaire, have their resting blood pressure and HR measured, and provide an informed consent form. The Physical Activity Readiness Questionnaire (PAR-Q) is an example of a valid health/ medical questionnaire for screening individuals prior to sub-maximal exercise testing. Canadian health and fitness practitioners have extensively (and quite successfully) used the PAR-Q to determine whether individuals should be given an exercise test. A yes answer to any of the following seven questions taken from the PAR-Q would disqualify a participant from taking part in an exercise test until appropriate medical clearance was obtained. Physical Activity Readiness Questionnaire (PAR-Q) 1. Has your doctor ever said you have a heart condition and recommended only medically supervised physical activity? 2. Do you have chest pain brought on by physical activity? 3. Have you developed chest pain within the past month? 4. Do you tend to lose consciousness or fall over as a result of dizziness? 5. Do you have a bone or joint problem that could be aggravated by the proposed physical activity? 6. Has a doctor ever recommended medication for your blood pressure or a heart condition? 7. Are you aware, through your own experience or a doctor s advice, of any other physical reason against your exercising without medical supervision? 23 STM_SC916 _OM_RevA_021208_Print.indd 23 2/12/2008 7:57:06 AM

41 Operation Nautilus Sub-maximal Fit Test The Nautilus Fit Test is a program that estimates maximal aerobic capacity based on HR response to sub-maximal exercise. The Nautilus branching protocol is a series of 3-minute stages of continuous exercise at increasing intensity. The first stage is a warm-up at approximately 4 METs. The intensity of the remaining stages is based on the HR response to the warm-up. The test is designed to raise the steady state HR of the subject to at least 115 BPM. It is important to remember that two consecutive HR measurements must be obtained above 115 BPM to predict VO2 MAX. The test typically lasts from 6 to 15 minutes. The test will terminate if the HR does not continue to rise from state to stage. In the Nautilus protocol, each work rate is performed for 3 minutes, with HR s recorded during the final 4 seconds of the second and third minutes of each stage. If the HR s are within 5 BPM, then the HR during the last minute is plotted against the work rate, and the program advances to the next 3-minute stage. The program continues for two to four stages until two steady state HR s above 115 BPM are obtained in two consecutive stages. The line generated from the plotted points is then extended to the age-predicted maximal HR. A corresponding maximal work rate and VO2 MAX can then be calculated. At the end of the 3rd minute of each stage, if the HR s at the end of the 2nd and 3rd minute are not within 5 BPM of each other, then that work rate is maintained for an additional minute. At the end of the 4th minute, the HR is compared to the HR at the end of the 3rd minute. If the HR s are within 5 BPM, then the HR during the 4th minute is plotted against the work rate. If the HR at the end of the 3rd and 4th minute are not within 5 BPM, then the work rate is maintained for one more additional minute. If the HR at the end of the 4th and 5th minutes are within 5 BPM, then the HR at the end of the 5th minute is plotted against the work rate. If the HR at the end of the 4th and 5th minutes are not within 5 BPM, then the test failed. Once two consecutive HR measurements are obtained above 115 BPM range, then the test ends successfully and the results are displayed. Estimated maximum aerobic capacity is shown in ml/kg/min and METs. Next, the results are compared to normative values for others of the same age range and gender. 24 STM_SC916 _OM_RevA_021208_Print.indd 24 2/12/2008 7:57:06 AM

42 To use the Fitness Test program: 1. Put the chest strap on. Remember to wet underneath the chest strap, over the electrodes. 2. Press the [MORE WORKOUTS] key. Then use the Level UP or DOWN keys to scroll through the program options. When the console displays NAUTILUS FIT TEST, press [ENTER] to select. 3. The console will then display ENTER WEIGHT - LBS (or ENTER WEIGHT - KG if in Metric mode). Enter your weight using the numeric key keypad. 4. The console will display ENTER AGE Enter your age using the numeric keypad. 5. The console will display ENTER GENDER / 1 - MALE / 2 - FEMALE. Enter your gender code using the numeric keypad. 6. The console will display BEGIN FIT TEST. 7. The test will be terminated early, and the messages TEST TERMINATED / TRY AGAIN LATER will be displayed if: The user stops exercising at any point during the test. The [STOP] key is pressed. Operation The HR response to each work level is the same or less than the previous work level. The HR never reaches 115 BPM. The HR continues to rise after the fifth minute. 8. The test is complete when two consecutive steady-state HR s are obtained above 115 BPM. The test can be as short as 6 minutes, or as long as 15 minutes. No cool down is done at the end of the test. 9. The estimated maximal aerobic capacity is displayed in METs, and VO2 MAX. The results are compared to normative values of the same age and gender 1 (see below), and given a fitness rating of Low, Fair, Average, Good, or High. 25 STM_SC916 _OM_RevA_021208_Print.indd 25 2/12/2008 7:57:06 AM